Each week I will be posting the Friday Fartlek Run Sessions, most that you can do in under 60 minutes to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See the previous post about training intensity to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.
Spending time running at threshold is great for improving your ability to sustain a higher running pace and is of benefit to all runners. Although designed for use with a Stryd Power Meter this workout can also be effectively done without one.
View More Friday Fartlek Run – Stryd’s Over the Limit A
Spending time running at the threshold and above develops your ability to clear lactic acid qwikly. It also provides a good hard training stimulus in the final couple of weeks prior to a major race. This is a perfect session for runners and triathletes competing in 5km events.
View More Friday Fartlek Run – Runner’s World 5km Threshold Miles
Running high-intensity running will enhance your VO2max, especially if given enough rest between reps. This is a perfect session for runners and triathletes running events up to half marathons but particularly for 5km & 10km runners.
View More Friday Fartlek Run – Rise & Run 8x 1min
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run – Garmin Recommended Tempo Run #2
Running high-intensity running will enhance your VO2max, especially if given enough rest between reps. This is a perfect session for runners and triathletes running events up to half marathons but particularly for 5km & 10km runners.
View More Friday Fartlek Run – Rise & Run 200’s
You will enhance your running economy by running near your Lactate Threshold (LT). This session is great for runners and triathletes running events up to Half marathons in the distance.
View More Friday Fartlek Run – Jack Daniels’ Marathon Threshold Workout
Running high-intensity hill reps will tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top-end speed. This is a perfect session for runners and triathletes running events up to half marathons but also provides benefits for athletes doing longer events.
View More Friday Fartlek Run – Five Times Jacqui’s Urban Fit 20/30/45 Hill Reps
This session is great to develop speed for runners aiming for an event between 5km and a marathon distance.
View More Friday Fartlek Run – 5x 5min Threshold 90sec RI
This session is a great way to enhance your power and leg strength from running 5 km through to the half marathon. Sisyphus was a greedy and deceitful Greek king who got sentenced to roll a boulder up a hill, to then watch it roll back down before repeating again until eternity. This session is a bit like that, but it doesn’t go on to eternity.
View More Friday Fartlek Session – Double Sisyphus Session
This session is great to develop speed for runners aiming for an event between 5km and a marathon distance.
View More Friday Fartlek Run – 5x 5min Threshold 30sec RI